▲ freelsouls yoga focuses on the application of Yoga health physiotherapy to make your exercise correct! Safe! Efficient! Everyone with low back pain may have heard such advice: sleep on a hard bed.
This theoretical support is based on the fact that the mattress is too soft, which will lead to the subsidence of the bed surface and can not provide appropriate spinal support.
So some people go home, remove the mattress and put a thin sheet on the bed board…
Can this “sleeping on a hard bed” really save your waist? Can sleeping on a hard board bed cure low back pain? “Sleeping on a hard bed can cure low back pain”, this statement is biased.
Spanish scholar Kovacs FM conducted an experiment.
He found more than 300 patients with low back pain and divided them into experimental group and control group.
150 patients slept in “hard beds” and 150 patients slept in “medium soft beds”.
After three months of observation, it was found that the recovery rate of patients sleeping in “medium soft bed” was twice that of patients sleeping in “hard bed”.
Why doesn’t the doctor recommend sleeping on a “hard bed”? The lumbar spine of normal people has an arc protruding to the front, which is called physiological lordosis.
The larger one is more than 70 degrees, and the smallest one is no less than 30 degrees.
When a person lies flat on a rigid bed, the chest, back and hips form a fulcrum, and the waist is in a suspended state.
Under the action of gravity, the lumbar muscles and ligaments are very prone to fatigue, which will damage the lumbar spine in the long run, and even aggravate the symptoms of patients.
The same is true when lying on your side.
For thinner people, sleeping on a hard board bed may also damage the skin where the pelvic bone protrudes, and elderly patients with inconvenient activities are more likely to cause skin pressure sores.
Therefore, patients with low back pain and lumbar degeneration and aging are not recommended to sleep on a hard board bed.
The waist likes this hardness mattress.
Patients with low back pain need a medium hardness mattress.
When sleeping, the mattress should give a support to the waist so that the lumbar spine will not hang in the air, so as to maintain its physiological curvature.
Today, I share 8 yoga postures that can not only stretch the waist and back, but also strengthen the strength of the waist and back 01 Baby pose sit your hips back on your heels into baby pose and stay for 3-5 minutes 02 Lie prone in Sphinx, inhale with both hands and elbows, extend the spine and exhale, tighten the core, and keep the chest off the ground for 1-2 minutes.
Pose 03 Snake inhale, extend the spine, bend the elbows with both hands, exhale inside the elbows, tighten the core, retract the shoulder blades, and keep the chest off the ground for 10-12 breathing postures 04 Sit up, twist the spine, inhale, bend the right leg and put it on the outside of the left thigh, exhale, tighten the core, twist the chest to the right, stay for 10-12 breaths, and change to the other side pose 05 Needle eye supine, inhale, bend your knees, lift your right hip, rotate outward, put your right foot back on your left thigh, put your hands on the front of your left leg, exhale, tighten the core, stay on your waist and back for 10-12 breaths, and then change sides 06 Supine, beam angle supine, put a pillow under the lumbar spine to inhale, exhale relative to the soles of the feet, tighten the core, and stay for 1-2 minutes The inclined plate falls to the ground on both knees, the shoulders align with the wrists, feel the core and back muscles tighten, take 8-10 breaths for one time, and repeat the pose 5-8 times 08 Lie on your back on the bridge, bend your knees into the bridge to exhale, tighten the core and roll the tailbone, and stop upward from the lumbar spine and thoracic spine for 5-8 breaths.
Repeat 5-8 times.
It is suggested that people who are prone to low back pain must practice more!.